BBM Gen.S+C Block 2. Cycle 4. Session B.

sRPE @7

BW - 208

WG Bench - 

210X1 @6.5

207.5X3 @7.5

190X3, 3, 3 @5/6

Squat w/ Chains - 250+45X6, 6, 6 @~7

Pull-Downs - 

Ramping Sets X10, 10, 10 @6.5/9

Back-Offs X10, 10 @~9

Tempo Copenhagen Planks - BWX8, 8, 8 @~8

Stationary Bike - HIIT; 16 minutes

BBM Gen.S+C Block 2. Cycle 3. Session B.

sRPE @7.5

BW - 207

WG Bench - 

210X1 @7

205X3 @7.5

190X3, 3, 3 @~6

Squat w/Chains - 240+45X6, 6, 6 @~6.5

Pull-Downs - X10, 10, 10 , 10 @5/8 (ramping sets)

Tempo Copenhagen Planks - BWX7, 7, 7 @7/8

Had to work later than normal on this day, and was really gassed after bench.  Then Chain Squats only added to it.  That's all to say: skipped conditioning, lol. 

BBM Gen.S+C Block 2. Cycle 3. Session A.

sRPE @7

BW - 207

High Bar Squat - 

285X1 @7

280X3 @7.75

260X3, 3, 3 @~6

Press - 105X6, 6, 6 @7

Push Press - 95X3; EMOM; 10 minutes

Band-Assisted Nordic Curls - BWX6, 6, 6 @7/9

Felt some lingering fatigue and soreness heading into this session.

I was surprised by quad fatigue.  I guess from the Squat EMOMs on Friday?

Bench training with that crew on Saturday predictably impacted my pressing today.  I cut the main press short by one set, as pec discomfort between sets kept building.  Wanted to hedge and give that a chance to recover before Wednesday's WG Bench session.

BBM Gen.S+C Block 2. Cycle 2. Session B.

sRPE @6.5

BW - 207

WG Bench - 

205X1 @~7

200X3 @7.5

190X3, 3, 3 @~6

Squat w/ Chains - 240+45X6, 6, 6 @7

Pull-Downs - X10, 10, 7, 10 @7/10

Tempo Copenhagen Planks - BWX6, 6, 6 @~7/9

Airdyne - HIIT; 14 minutes

BBM Gen.S+C Block 2. Cycle 1. Session B.

sRPE @6

BW - 205

Wide-Grip Bench (middle fingers on rings) - 

215X1 @8

work back up to 200X3 @8

Chains Squat - up to 245+45X6 @8

Pull-Downs - up to X10 @8

Rushed schedule again today.  Had to skip hip planks. 

Never done WG bench before.  Just picked the grip that seemed "natural."

Haven't don't Squat w/Chains in a while.  Didn't have good lengths of feeder chains anymore at the gym, so the chains ended up hanging free at the top.  Not ideal.  I pivoted from Pause Squats to Chain Squats at the last minute because I've been thinking about how difficult it's been to translate lighter work such as variations and higher reps, especially on Squat, to lower rep work.  Wondering if adding in "overload" work might better prepare me when I transition back to low reps on "main" movements.